Mayhem Affiliate 6/11/2022 Warm-up Estimated Total Session Time: 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate 2 sets: 1:00 Machine 1:00 Jump Rope -into- 3 sets: 10 Ring Rows 3 Inch Worms 1 Zombie Climb 2...
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Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Shoulder and glute warmup (No Measure) Crossover Symmetry and Hip Halo Warmup Athletes Notes Focus: Move with intention and focus on each movement you are performing...
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Open Gym Strength and Conditioning – Mayhem Burgener Strength Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Strength Prep 3 Sets: 14 (7/7) Double KB Front Rack Step Ups...
Read moreCrossFit WOD, June 10, 2022
6/10/22 Warm-up 0:00-10:00 Warm-up 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Barbell Prep Burgener Warm Up Clean Front Squat Skill Transfer Exercises 3x High Hang Clean + 3x Hang Clean + 3x Clean 3-5...
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Open Gym Strength and Conditioning – Functional bodybuilding Monostructural monostructural wod/warm-up (No Measure) 5 min single/double unders -into- 5 round of rowling (5 max penalty burpee box jump overs) Athletes Notes Focus: Rowling is...
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Open Gym Strength and Conditioning – MBMS football Dynamic warmup Dynamic warmup (No Measure) 1 round: (line drills) baseline to half court then jog to opposite baseline high knee pulls Russian kicks quad pulls figure four stretch lunge...
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Open Gym Strength and Conditioning – CrossFit Warm-up 0:00-18:00 Crossover Symmetry and Hip Halo Warmup (No Measure) Crossover Symmetry and Hip Halo Warmup Warm-up (No Measure) 2 sets: 1:00 easy ski :30 second handstand hold 50 ft walking...
Read more6/8/22
Open Gym Strength and Conditioning – CrossFit Warm-up 0:00-12:00 Warm-up (No Measure) 1. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L *...
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Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Lower body push/pull (No Measure) Hip Halo Activation -into- 3 rounds 5 Alt. step through lunges (each side – perform a step-back lunge directly into a step-forward lunge)...
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Open Gym Strength and Conditioning – Mayhem Burgener Strength Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10...
Read moreCrossFit WOD, June 8, 2022
6/8/22 Warm-up 0:00-12:00 Warm-up 1. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 2. Movement Prep/Activation and Increasing...
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Open Gym Strength and Conditioning – MBMS football Dynamic warmup Dynamic leg warm-up (No Measure) 20 on 20 off High knees in place alternating side lunges w/high knee alternating Bird pickers ski jumps alternating leg raises from plank...
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